The Perfect Protein Pancake (in my opinion at least!)

I recently just fell in love with pancakes again. Well…protein pancakes. Over the years I’ve searched for the perfect protein, and well, I think I’ve found it. These pancakes are the BOMB DIGGITY. I kind of want them for every meal.
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Ingredients

1/3 cup oat flour or blended oats

1 banana
2 egg whites
1/4 cup Almond milk
1 scoop chocolate protein
1 tsp baking powder
1 tbsp coco powder
2 tbsp PB2
1. Add all ingredients in blender
2. Cook!
3. Mix PB2 (use chocolate PB2 if you want to get really crazy!) with a little water and add as topping!
Calories: 412
Protein: 39g
Carbs: 55g
Fats: 5.5g

Enjoy! I hope you want to eat them all the time too!

 

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What is IIFYM?!

Let’s talk food and what you eat. In my last post we talked about Meal Prepping and how to make it simple and more beneficial for your life style. But how do you choose WHAT to eat? That’s probably the biggest question I get from clients.

I’m a believer in the If It Fits Your Macros school of thought. No, this is not all about eating doughnuts and junk all the time and saying “This is good for you!” I like to eat healthy foods, but not ones that are plain and boring. So I often mix it up to keep myself from getting bored and off track, it’s also a great way to keep with your goals and still live your life.

So first, WHAT are macros?

Macros is short for macronutrients, our major nutrients found in foods. Carbohydrates, proteins and fats.

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One gram of carbs contains 4 calories

One gram of protein contains 4 calories

One gram of fat contains 9 calories

Why are these so important?

Each macronutrient plays a different role in our bodies which is why it’s SO important to make sure you get a balanced diet and you don’t leave one out.

Carbohydrates. They are the most important source of energy for your body. Your digestive system changes carbohydrates into glucose (blood sugar). Your body uses this sugar for energy for your cells, tissues and organs.

Proteins are essential for growth and development. They help build lean muscle mass, and are the energy source when you do not intake carbohydrates. In short, if you cut out carbohydrates, you must use protein for energy which means breaking down your muscles and essentially slowing down your metabolism.

Fats help protect our vital organs, help us absorb fat soluble vitamins and provide us with a high density energy source. There are three types of fats (saturated, unsaturated and trans fat). No trans fat does not equal weight loss. It just simply has been shown that unsaturated fat decreases the risk for heart disease.

How do I figure how much of each I should consume?macronutrients

It’s all about trial and error. Every body is different based on how often they work out, if they have a damaged metabolism from long bouts of dieting, and personal goals such as putting on muscle or losing weight. You can figure out your numbers through an online calculator but those are not going to take these types of things into account.

Having an actual HUMAN help guide you and adjust your macros accordingly as
your body changes is going to be better than any calculator you find online. Once, the numbers are figured out then you can use a food calculator to track your foods and make sure you’re hitting your numbers.

So you’re saying I can eat whatever I want as long as I hit my numbers?

Yes. And no. I will never tell anyone to eat crap all day and say it’s okay. There are still essential vitamins and minerals that you get from whole foods and not from processed foods. But under IIFYM, you can treat your self occasionally and not feel guilty. There is also a difference between having high glycemic index carbs (processed foods) and low glycemic index carbs (whole foods like brown rice, quinoa and potatoes). But that’s another post in itself.

What does this mean?

It’s possible to not have to “diet” to get the body you want. You don’t have to starve, deprive or go crazy trying to slim down.

If you want more help figure all this out, check out my different work out and nutrition plans  I offer.

Meal Prep 101

We’ve all heard the saying “Fail to plan, plan to fail.” Well, in light of the 21 day fix and general meal planning BLOWING up on my facebook news feed I thought I would write a post on my tips about meal prep and how I’ve found easier (and tastier) ways to make my life easier during the week.

I won’t lie, I used to be from the school of thought where you had to eat 6 meals a day and everything had to be carefully measured and portioned out for each meal. No salt, condiments or anything that would add any extra calories. Don’t worry. I have long since moved on from there. However, I do still meal prep. I work full time now as well as train clients after work and write programs for remote clients so cooking during the week is not very feasible for me unless I want to eat at 9:30 at night (ahem, I’m usually in bed by then). Meal prepping can be a daunting task, how do you pick what to make for the week? What do you cook ahead of time? What can wait? Will it go bad before you can get to it? Here’s some things that I have found to help me.

IMG_11301. Plan.
It seems obvious right? But I plan for the next week, probably Wednesday of the week before. I decide what I want to cook and make my grocery list. I make sure all of my meals are balanced, there’s always a healthy carb, protein and a good amount of vegetables. Also, I look at my schedule for the following week.

2. Keep it simple.IMG_0509

Don’t keep it so simple that you’re eating boiled chicken and steamed broccoli
everyday. But don’t try to make your own salad dressing and meat balls from scratch in one afternoon (Yes I did this and I was miserable). I pick dishes that are easy, tasty and healthy. My cook time on a Sunday is usually only about an hour long. Lately I’ve been on a kick with one pot meals, simple and less clean up!

IMG_10593. Get comfortable with eating the same things.

I eat the same meal for lunch and the same meal for dinner all week. But it doesn’t bother me as long as it tastes good. If the meal I’ve prepped is a flop, then it gets a little hard to swallow down. Same goes for the opposite. If I LOVE a meal I’ve prepped I can’t wait to eat it every day. I know a lot of people like variety, so do I. I usually never make the same thing twice in a month so that I can keep it fresh every week.

4. Don’t even try to MEAL prepIMG_0510

If you’re just starting out, don’t try to cook everything. I hate to cook everything on Sunday’s in fear of food going bad. If I have the rare night during the week where I have time to cook again, I’ll prep that food so it’s a quick into the oven or onto the stove. Any little bit helps, so if you’re making something that calls for chopping vegetables or marinating meat, do that ahead of time and keep it in the fridge. I even do this with smoothies, I’ll chop up fruit and put it in a bag until I’m ready to throw it in the blender so that in the morning when I haven’t gotten my coffee yet, I don’t even have to think about it.

5. Skip a meal.

I don’t know if you noticed, but I don’t prep breakfast at all. I love eggs as much as the next person. But honestly, it just one more thing on my plate. I used to do overnight oats as well, but sometimes at night I just want to come home and veg out. So I keep breakfast non-cooked. I’ll have oatmeal that I can just throw in the microwave or yogurt with my own fruit and granola added.

Here’s one meal that I made this week and was SUPER easy and quick:

Pesto Mozzarella Chicken w/ Brown Rice and Spinach (Makes 4 servings)IMG_1157

1 lb chicken
4 tbsp pesto (or you can make your own)
2 Tomatos
2 cloves garlic

1 Package Spinach
1 cup uncooked brown rice
1 tbsp Olive oil or any oil of your choice
4 slices of mozzarella cheese

Preheat oven to 350 degrees. Slice tomatoes. Finely chop garlic. Place chicken breast in oven safe dish. Spread 1 tbsp pesto on to each chicken breast and then top with 2 slices of tomatos. Bake for 25 minutes. After 25 minutes, remove from oven, place mozzarella on top of eat chicken breast and then continue to bake for another 5 minutes.

Add brown rice and 2 cups water to a pot, bring to a boil and then simmer for 30 minutes. Once brown rice is cooked remove from heat, add tbsp olive oil, spinach and chopped garlic to the pot. Cover and let it steam, and stir everything together.

Then divide however you would like, Tupperware, eat it right away, feed it to the cat. Whatever you please but you just made lunch/dinner for 4 days!

Race recap: BAA Half Marathon

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This entry shall end my race recaps for 2015. I have one more 5k in a couple weeks, but that one is more for fun. I’m sad that my races are done for the year, but I’m also excited to get back into the gym and lift some weights. There a lot of things I need to improve on in order to become a better runner and triathlete and strength training shouldn’t be over looked.

My morning didn’t start off so well, my first Uber driver I ordered decided that after I waited for 15 minutes to not pick me up. I hate being late to races and I started to panic. Which is the last thing anyone wants to do on a race day. Finally another one did come and we picked up two other girls that were running the race also! One of the them got in the car and mysteriously had something sticky all over her jacket….which I found out later my Honey Stinger gel had exploded in my shirt pocket and got all over the car! So I had to do the race sans energy packets 😦

image2The course takes the runners from Franklin Park and in Jamaica Plain and along the Emerald Necklace. For those of you not from Boston, the Emerald Necklace is 1,100 acres of protected parks linked together by parkways and waterways and extends through Brookline and Boston. Even though you’re running through the city, you’re running through really scenic parts of it and it makes for a really great run. The end of the race is the best part because you run back through Franklin park….through the ZOO! I love zoos so it was the highlight of the race for me. I saw wart hogs, zebras,  and giraffes (oh my!)

The weather was perfect running weather, a bit chilly standing at the start line, but FullSizeRenderonce we got moving it was great. The course is fairly hilly, you start going down hill and there are plenty of those, but you quickly learn that you immediately go back up hill. I’ve run along these street before so it wasn’t a surprise to me and I knew that I couldn’t be fast enough to PR on this course. So I just decided to have a fun race. Especially since I just run Smuttynose the weekend before.

However, my foot started to hurt around mile 9 and at mile 10 I was in so much, for the first time ever I wanted to give up. I seriously considered stopped and getting picked up by the timing truck. But I knew I only had a 5k left so I pushed through. I did walk a lot and I met another fellow runner that had a painful foot as well. This is why I love runners, we became instant friends and finished the race together. He really helped push me and I probably ran my fastest at the end of that race than I have in any other race. Turns out he also lives nearby and gave me a ride home after the race so I didn’t have to pay another $20 to uber!

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Needless to say it was not my best paced race, but it was really well organized. Everything was clearly marked and even though a lot of people run this race it didn’t feel too crowded or packed. The shirts are really nice Adidas tech shirts and the medals are really nice (gotta look out for good swag!) I definitely want to try it out again next year! I actually might even do the BAA Distance Medley which is the 5k, 10k and Half!!!

Now let’s lift some weights!